The below tips & tricks will be essential to share with your running clients as you discuss their summer training schedule.
There are a variety of physiological adaptations that occur when training in the heat (including increased blood plasma volume, increased perspiration, and decreased blood lactate).
1) SLOW DOWN!
Typically, if temps are above 70-80 degrees, you’ll want to adjust your pace by 5-15% percent. If it’s warmer than that, you’ll want to exercise even more caution. We love focusing on perceived effort versus pace, especially in the summertime. Your fitness won’t suffer, and you will find that when temps return to ideal (cooler), your speed will return!
2) Stay hydrated
Not just on running days, but all days! Your body will respond better if it’s consistently hydrated. Choose a route that allows you access to water or sports drinks – stay close to home, run with a handheld bottle, or drop water along your route. On a particularly warm and/or long run day, you can place frozen water bottles along your route. *Another trick: studies have shown enjoying a popsicle prior to an exercise session helps to reduce your core body temperature!
3) Try to run “the 8s”
Plan your training before 8am or after 8pm.
4) Dress in lightly colored clothing.
Wear a hat or visor if you aren’t able to seek shade, or are running during a peak hour or in direct sunlight. Our bodies are brilliant and can handle the demands of summer running when you prepare accordingly. Please also be cognizant of negative symptoms such as nausea, dizziness, headaches, and chills when running in the heat!